Alex's Training Log

I have been tracking my training in the app for some time now, but want to use this as a long worded way to track progress and journal my experiences.

Current Measurables
BW 262-looking to lose 10-12#s
Waist Circumference 36
Looking to increase cardio respiratory fitness while also maintaining/increasing muscular size and strength over time.

9/4 PM Conditioning
4 miles 45 min @6

9/5 AM Session
Conventional Deadlift
365x3@6
365x5@8
haven’t pulled from the floor in almost a year, so nowhere to go, but up.

Hatfield Split Squat
250x8@6
250x10@7.5

2 Board Press
255x4@7

Leg ext 140x10x2

9/6 PM Conditioning
40min on bike zone 1-2

New Training Week
9/10 AM LIFT

HBBS
315x3,4,5 RPE 6-8

OHP
165x3,3,4

SLDL
315x5,5,7
lat pull down 150x10x3

9/10 PM Conditioning
40 min run RPE 4-6

9/11 AM LIFT

Bench
240 3,3,4 RPE6-8

BW Pull ups with a red mini band
4,5,6 RPE 6-8

Power Cleans
165x2 EMOM 10 min

EX bar curl
75 10,11,11,12

Rope Triceps Ext
80 11,12,12,12

9/12 AM Conditioning
40 min RPE 5ish then 10 20 sec sprints EMOM RPE 10

9/13 AM

Conventional DL
365x4,4,4 @8

Hatfield Split Squat
250x6,6,7

2 board bench
185x3 EMOM 10min

Chest Support Row
150x10,10,11

Calves
12,12,13 swapped calf volume for leg ext to help with some lower leg strength for running I feel I get plenty of quad work in from compounds throughout the week and didnt want to add a slot.

9/17 AM LIFT

Bench
235x4,6 @8

Chest Supported Row
115x8,10@8

Dips w/ mini band
x8,10

Lat Pull Down
150x8,10

Triceps overhead
10,12

Triceps rope pull down
11,13 partials last set

9/18 AM LIFT
SSB Squat
300x4,6@8

Trap Bar DL
365x6@7

DB Bulgarian Split Squat
50x8,11@8

Hamstring curls
130x10,12@8

9/18 PM Conditioning
40 min Zone1-3 @6-7

15 min zone 1@4

9/19 AM Lift

OHP w/ belt
155x4,6@8

Pull Up with red mini band
BW 5,7@8

2 board press
265x3@7

Lever row
50x10x2

Preacher Curl
60x10,11
DB Curl
30x10,12

9/24 AM LIFT

Bench
245x4,4,6@8

Chest Supported Row
125x10,10,10@8

Dips
6,8,8@8

Lat Pull Down
150x10,10,10

OH Triceps
80x10,10,12,13 partials @10

9/27 AM lift
OHP
155x5,6,6@8

Pull UP w/red mini band
BWx5,7,8@8

2 Board Bench
195x3 10min EMOM

Chest Support Row
125x7,8,10@9

Preacher Curls
60x10x4 last set was taken to partials

Skipped the lower body lifts this week. I was feeling really beat up and I was running a 10k Sunday amidst a very stressful personal life/work week

Sunday 10k
PR’d my time 1 hour 10min
AVG HR 164

I am really happy with my performance as a non avid runner.

Changing gears.

Starting the 4 day BB2 Template. Looking to capitalize on holiday gainzzz with the added nutriment of the looming holidays.

10/8

Pendlay Row

245x5,8 @8

Incline BB Bench
185x6,10@8

Single arm lat pull down (didnt like this movement im going to swap for next week)
55 per armx10,12@8

Machine seated press
70x8,12@8

KB shoulder raises
25x10,12@9

DB curls
30x12,15@9

10/10

SSB Squat
250x5,8@8 slowed the tempo to no specific time to ease into the movement as I am dealing with some knee issues

SLDL
315x6,10@8

Leg Ext
130x10,12

Seated Leg Curls
130x12,12@8

Seated Calf Raises
180x10,10

10/11
TnGo Bench
225x5,8

Chin Up w/red mini band for assistance
6,6@8

15 degree DB Bench
85x8,10@8

Chest Supported Row
125x8,10@8

Machine Flies
140x12,12 didnt like the machine at my gym will swap next week

10/21/24

BW 260

SSB Squat
300x4@7 340x4@8

Paused Bench
225x4@7 245x4@8

Chest Supported Row
125x8,10@9

DB Lat Raise
25x13,15@10

10/22/24

BW261

Conv DL

worked up to 365x4@8 going to take a few weeks to get used to these again

Incline Bench Press
155x8@7 175x8@8

Leg Ext
180x8@8

Calf Raises
115x12,15@9

10/24
BW262

Paused HiBar Squat
255x6@7 275x6@8

CGBP
225x6@7 235x6@8

Lat pull down
170x11,13@9

Pecdek
120x10,12@10